Minerals

=Minerals=

Potassium is a mineral that helps the kidneys function normally. It also plays a key role in cardiac, skeletal, and smooth muscle contraction, making it an important nutrient for normal heart, digestive, and muscular function. A diet high in potassium from fruits, vegetables, and legumes is generally recommended for optimum heart health. Having too much potassium in the blood is called hyperkalemia and having too little in the blood is known as hypokalemia.Meats, fish, vegetables (especially potatoes), fruits (especially avocados, dried apricots, and bananas), citrus juices (such as orange juice), dairy products, and whole grains.

Iron is mineral that is essendtial in the production of hemoglobin and myoglobin. It helps white blood cells produce compounds that fight bacteria. Iron deficiency causes anemia because of low hemoglobin levels. Iron deficiency is the most spread mineral deficiency worldwide. Too much iron can cause malfunctions of organs. With time these organs become diseased. Some sources of iron include beef, poultry, egg yolks and enriched cereals and bread.

Sulfur represents about 0.25 percent of our total body weight, similar to potassium. The body contains approximately 140 grams of sulfur-mainly in the proteins, although it is distributed in small amounts in all cells and tissues. Sulfur has a characteristic odor that can be smelled when hair or sheep's wool is burned. Keratin, present in the skin, hair, and nails, is particularly high in the amino acid cystine, which is found in sulfur. It is also important to cellular respiration.

Sodium function:

• The body needs a small amount of sodium to help maintain normal blood pressure and normal function of muscles and nerves.

Sodium sources:

• Sodium is found in table salt, baking soda, monosodium glutamate (MSG), various seasonings, additives, condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods. Sodium intake is recommended to be less than 3,000 milligrams daily. One teaspoon of table salt contains about 2,000 milligrams of sodium. The difference between "sodium" and "salt" can be confusing. Sodium is a mineral found in various foods including table salt. Table salt is 40% sodium (sodium chloride). People with high blood pressure (hypertension) may be instructed by their doctor or dietitian to reduce sodium intake. High blood pressure can increase the risk of heart attack, stroke, or kidney disease. High sodium intake can contribute to water retention.

Calicum Sources:

dairy products, broccoli, cabbage, kale, tofu, sardines and salmon. Other foods high in calcium include yogurt, cheese and calcium-fortified juice.

Calcium Functions:

needed for healthy bones and teeth, normal blood clotting, and nervous system functioning